This low-carb, gluten-free pizza recipe uses coconut flour mixed with psyllium for the base and has a delicious mozzarella dough crust. This recipe contains pepperoni, which you may want to leave out for a healthier option, or consider replacing with turkey. Makes 2 small pizzas. Ingredients For the dough 2 cups of shredded mozzarella 1 cup of coconut flour 1 tbsp psyllium husk 1 egg Pinch of salt For the topping 1/2 cup Marinara sauce (blend 1 can of plum tomatoes with 1 clove of garlic, a pinch of salt and pepper and a few Italian herbs to taste) 10 slices of pepperoni Handful of basil leaves Handful of olives 1 red chilli, sliced thinly 1/4 red onion, sliced Method Preheat oven to 200° C Place the mozzarella, coconut flour, psyllium, egg and salt in a blender and blend to a smooth dough. Use your hands to roll the dough into 2 even balls. Roll out each ball onto a sheet of baking paper Put the pizza bases in the oven and bake for 7 minutes, until nicely browned. Remove from oven and spread each base with Marinara sauce. Sprinkle toppings evenly over pizza and bake for a further 6 minutes.

Many of us are now aware that blood sugar is tied to things like cravings, hunger and energy, but did you know that a blood sugar imbalance can play havoc with your hormones, which can have knock-on effects on your overall health? Hormones control many of the body's functions and two of the most important ones, insulin and cortisol, are affected by blood sugar levels. This article will take a look at this relationship and show why it makes sense to get your blood sugar under control today. Insulin When your blood sugar spikes as a result of sugary foods, your body releases more insulin in an attempt to help remove the glucose out of the bloodstream. Insulin is a powerful top tier hormone (think hormone hierarchy) that affects multiple other hormones further down the chain. When insulin is not stable, it has a downstream effect on lower-tier hormones, such as oestrogen, progesterone, and testosterone. For this reason, it’s nearly impossible for your hormones to be balanced while blood sugar is spiking. And yes, this is true for men as well who may experience low testosterone and low sex drive! Cortisol Cortisol is often referred to as one of the stress hormones, but as with most hormones it actually plays many roles throughout the body, as well as activating the stress response. One such role is to raise blood sugar. Overshooting your carb tolerance will raise blood sugar too quickly and cause insulin levels to rise. Within an hour or so, you will likely crash and crave even more carbs or sugar. Until blood sugar levels stabilise, cortisol will continue to spike. This causes a tug of war between insulin and cortisol as insulin’s job is to lower blood sugar and cortisol’s job is to raise it! How does this affect your other hormones? High cortisol will lead to low progesterone in women and low testosterone in men because cortisol competes for receptors with other hormones and cortisol will ALWAYS win. In addition, cortisol as a steroid hormone is made from some of the same precursors as the other steroid hormones. Stress hormones, being our survival hormones, are always prioritised, often at the expense of our sex hormones. This is one of the very reasons why a stressed couple struggle to have a baby yet when they go away and relax, pregnancy is the result. The impact on sleep Raised blood sugar in the evening from dinner, a late night snack or alcohol or a spike in cortisol from low blood sugar can make it difficult to fall asleep. In this scenario you can find yourself struggling for hours trying to fall asleep. Everyone is different and some people may have the ability to sleep well despite eating and drinking late but if you sleep poorly, this could be one explanation. On the flip side, if blood sugar is low and you don’t have adequate cortisol reserves or a good cortisol response to restore balance, you may wake up in the middle of the night. The reason for this is the body's need to get glucose into the bloodstream so it wakes you up, hoping you will have a light snack to replenish blood glucose levels. Although many think the body does not require energy whilst asleep this is because they are thinking of energy in terms of exercising, functioning properly throughout the day etc. However, when you think of energy as fuel necessary for all functions taking place in the body, this includes the many detoxification, cell regeneration and rejuvenation processes taking place whilst we sleep. So although we need less fuel whilst asleep, our body's cannot funtion on no or low fuel. Getting blood sugar balance right for the night ensures a much better quantity and quality of sleep. What can you do? The main thing you can do is start looking for ways to cut sugar (including sugar substitutes) out of your life. Eating a diet high in sugar and refined carbohydrates is one of the sure ways of causing blood sugar levels to spike and crash throughout the day, adversely affecting overall hormonal balance. I have numerous free resources here on the website that can help you make the break from sugar. Take a look at the wealth of blood sugar balancing tips on the website and browse some of the low-sugar recipes on my recipes page. If you feel that you would benefit from some personalised help, please get in touch to arrange a discovery call where we can discuss how to get your hormones back into sync.

This healthy vegetable soup is designed specifically to aid in detoxing. For maximum effect, it should be served at room temperature, without heating. However if you prefer a warm soup in the winter months, you can always warm the soup in a saucepan before eating. Serves 2 Ingredients 1 large courgette, chopped 1 bunch coriander 1 bunch parsley 1 garlic clove, chopped 1 large cucumber, peeled and chopped 1 celery stalk 1 avocado 1 teaspoon dried thyme ½ cup coconut water Sea salt and black pepper to taste Method Combine all ingredients in a high-speed blender. Blend until smooth. Serve at room temperature.

These healthy snacks come from my Autumn Detox Immune Boost Programme. They are a low fat, low sugar snack that will give you the energy you need to get through the day. Please take a look at the programme page to sign up and receive many more delicious snacks and recipes. Ingredients 1 cup rolled oats ½ cup unsweetened coconut flakes ½ cup sunflower seed butter (available at Planet Organic) ½ cup ground flax seeds ½ cup cacao nibs ⅓ cup honey 1 tablespoon chia seeds 1 teaspoon mint extract Method Combine all ingredients in a mixing bowl. Stir until well incorporated. Cover and refrigerate for about 30 minutes. When the dough is ready, remove from the refrigerator and spoon into balls. Store in an airtight container in the refrigerator for up to two weeks.

Blood glucose dysregulation is extremely common and yet often not something people are aware of. If a person has glucose dysregulation, this can cause hormonal and neurotransmitter imbalances, as well as neuron and nervous system disfunction. Many people are concerned about managing their hormones, anti-ageing etc., however blood sugar dysregulation is associated with: inflammation, oxidative stress, mood imbalances and immune system dysfunction, such as autoimmune conditions. If you are not feeling as fit and healthy as you believe you should feel, could blood glucose dysregulation be the problem? If this quiz indicates that you do have some level of blood sugar imbalance, the month of September will contain lots of important articles and tips with suggestions as to which blood markers to check and what diet and lifestyle protocols to follow to help restore balance. Simply check the symptoms that relate to your current health and check your total against the results at the bottom of the page. Analyse your results The above are some of the signs of blood sugar imbalance. If your total is: 1 - 2: You have very few signs of imbalance. However, you should take steps to support healthy blood sugar control now. An ounce of prevention is worth a pound of cure. 3 - 5: You have some signs of imbalance, be sure to mention symptoms to your doctor. 6+: You have multiple signs of imbalance, ask your doctor about testing. This quiz is not intended to diagnose. The intent of this quiz is to raise awareness of the signs that might alert to an imbalance. Blood sugar imbalance may lead to more serious health problems such diabetes if left untreated. While many of the signs of imbalance are 'common', they are not normal. If you have concerns about your health, speak with your primary health care provider. Here’s to your health!

This delicious light lunch is a great healthy option and is full of immune-boosting ingredients that can help you get your body in shape for the winter. It is part of my new Autumn Detox Immune Boost Programme, which is now available on my Programmes Page. Ingredients 2 large red potatoes, chopped 1 fennel bulb, sliced 2 large carrots, chopped 1 large leek, chopped 1 tablespoon coconut oil Sea salt and black pepper to taste For the pumpkin seed pesto 2 cups fresh basil leaves ½ cup pumpkin seeds, soaked and drained 1 garlic clove Juice of 1 lemon ½ cup extra virgin olive oil Sea salt and black pepper to taste Method To make the pesto, simply combine all ingredients in a high-speed blender or food processor and blend until smooth. Store refrigerated in an airtight container for 7-10 days. Preheat oven to 200 degrees C. Spread red potatoes, fennel, carrots, and leek on a baking tray. Coat with coconut oil, sea salt, and black pepper. Bake for about 20 minutes until the vegetables are browned and tender. When the vegetables are done, serve in a bowl and toss with 1 heaped tablespoon of fresh pumpkin seed pesto. If you want a more filling meal, feel free to add a clean protein source of your choice..

Beans are one of the best ways to get your protein quota in a healthy, low-calorie form. If you are a vegetarian or vegan, beans should be one of your staple ingredients as they are healthy, nutritious and filling. Beans are also a source of fibre and contain numerous vitamins and minerals. This mixed bean chilli is incredibly easy and quick to make, so you can easily whip one together for a satisfying lunch, or use it as a dinner option if you're starting to cook late. If you enjoy this healthy and filling breakfast, be sure you check out the nutrition and healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Ingredients 1 tsp coconut oil 1 onion 1 red pepper, diced 1 tsp cumin 1 tsp crushed chilli ½ tsp chilli powder 150g mushrooms, sliced ½ can of chopped tomatoes 2 tbsp tomato puree 1 x can mixed beans 1 veg stock cube Method Heat the oil and fry the onion and garlic for 2 minutes. Add the pepper and spices and sweat for 5 minutes. Add the mushrooms and cook for 1 minute. Tip in the rest of the ingredients and simmer for 5-10 minutes. Serve with sliced avocado, slices of lime, quinoa or cauliflower rice.

This healthy salad brings a taste of the Orient to your lunch table and is inspired by some popular pan-Asian restaurants. Chicken, avocado and spinach are the healthy powerhouse ingredients that form the basis of this healthy ketogenic recipe. If you are following a ketogenic diet, it is important to maintain your levels of healthy fats, while keeping carbohydrate intake low. Avocado, coconut oil and almonds are all great sources of healthy fat and should be go-to ingredients for anyone on a keto diet. Serves 2 Ingredients 110g chicken breast Sea salt and black pepper to taste 1 tablespoon coconut oil 4 cups fresh spinach ½ cup chopped red onion ½ cup bean sprouts 2 tablespoons sliced almonds 1 avocado 1 lime, juiced 2 tablespoons sesame seeds 2 tablespoons toasted sesame oil Method Season a chicken breast with sea salt and black pepper. Add coconut oil to a large frying pan over medium heat. When the oil is melted, add the chicken breast. Cook for about 5 minutes on each side. The chicken is done when the centre is no longer pink. Set the chicken to the side when done. Add the spinach, onion, bean sprouts, almonds, avocado, lime juice, sea salt, black pepper, sesame seeds, and sesame oil to a large mixing bowl. Chop the chicken into bite-sized pieces. Mix the salad and top with chopped chicken breast Nutritional Value (per serving) Fat: 41g Net Carbs: 6g Protein: 20g Total Calories: 472 Calories

For many people, a cup of coffee is the cornerstone of a good breakfast and their mid-morning/mid-afternoon joe is what gets them through the day with their brain still functioning. If you are one of these people and you are following a keto diet, don't miss this valuable opportunity to pack in some more ketone-boosting nutrients. Start with your regular coffee of choice and adapt as shown here. Serves 1 Ingredients 1 cup brewed coffee 1 tablespoon grass fed butter or ghee 1 tablespoon coconut oil 1 teaspoon cinnamon powder Directions Add coffee to a blender with butter, coconut oil, and cinnamon. Blend for 5 seconds and serve immediately for a warm beverage or add ice cubes to make an iced coffee. Nutritional Value Fat: 24g Net Carbs: 0g Protein: 0g Total Calories: 222 Calories

Balancing blood sugar is often an essential prerequisite to many other health protocols. Many people mistakenly believe that they do not need to worry about blood sugar balance unless they have insulin resistance, prediabetes, or diabetes. This is incorrect. Insulin surges, from over-carbing, over-eating or over-stressing influence every aspect of our daily lives. A healthy, varied diet is often enough to balance blood sugar, however you may find that you need a little help from time to time and knowing which supplements to choose can make the job a lot easier. What to consider when choosing a supplement Before choosing a supplement, here are some considerations… Keep it holistic. Supplements are most effective when part of your overall wellness plan. Eating good foods, living healthfully, and working with your doctor, nutritional therapist or other healthcare practitioner are non-negotiables. , Choose the right supplement: To get results, you need to take a supplement that is right for you and your unique body. For example, do you have minor blood sugar swings, or do you have insulin resistance? Using the wrong supplement is not only a waste of time and money, but it could also push you further into imbalance. That’s why you want to involve your doctor or qualified nutritional therapist when selecting supplements. Choose the right type of supplement: Supplements come in liquid, capsules, teas, and powders. When choosing a supplement, consider your objective and your lifestyle. For example, if you are always on the go – capsules would be more sustainable than preparing teas. However, if you have gut issues, breaking down the capsules may be more of a problem and easier to absorb in liquid form. Know the therapeutic dose: Many people purchase supplements they have read about online or heard about in a magazine but have no idea how to use them. This is one of the primary reasons people don’t get results with the supplements they are using. Seek out expert sources for dosage guidelines. Know when to take your supplements: Some supplements are best taken at certain times of the day or with food. Read labels and make sure you understand how your supplements should be taken. Some supplements are best taken together. For example people with low iron benefit from taking vitamin C at the same time. Purchase quality supplements: Recent discoveries have shown that many mainstream supplements sold at health food shops and chemists contain little to none of the ingredients claimed by the packaging. When it comes to your health, you want to select the highest quality products possible. In addition, you must look closely at the other ingredients. Many supplements contain soy derivatives, corn, gluten, and/ or dairy in their manufacturing. The supplements Gymnema is a well-known herb that is highly effective in lowering blood sugar. It works by blocking the typical paths sugar takes during digestion, thereby delaying its absorption. Additionally, Gymnema lowers the concentration of lipids in the body, leading to weight loss. Cinnamon has shown to improve insulin sensitivity. It works by slowing down the movement of food from the stomach to the small intestine, thereby slowing down the breakdown of carbohydrates. Berberine is a chemical that is extracted from plants. A recent study has shown that berberine improves insulin sensitivity. Chromium is a trace mineral element that enhances the effects of insulin. Taking chromium daily has shown to improve blood glucose control. Although chromium is naturally present in some foods such as onions, yeast, tomatoes, and whole grains, most of these foods contain very little of it, hence the need for supplementation. Magnesium is an essential mineral and plays a role in more than 300 chemical reactions within the body. People with blood sugar imbalance often have low levels of magnesium. Vitamin D deficiency can result in blood sugar level issues. High intake of vitamin D can improve insulin sensitivity. It can also improve fasting blood sugar and A1C. Supplementing with vitamin D3 is beneficial for many health problems.

These delicious tacos make a perfect light lunch, especially if you are trying to balance your blood sugar. It is designed to be low on sugar but still bursting with flavour. If you find that you want to eat this regularly, why not try making extra guacamole and freezing it until needed? If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Serves 2 Ingredients 2 tablespoons coconut oil 1 500g package mushrooms (any variety) 2 tablespoons water 1 teaspoon ground cumin ½ teaspoon chili powder 1 teaspoon smoked paprika ¼ teaspoon cayenne pepper ¼ teaspoon dried oregano sea salt and black pepper, to taste 1 small red bell pepper, finely diced 4 large collard leaves, bottom stem removed Guacamole 2 large avocados, pitted 1 teaspoon cumin powder 1 medium tomato, seeded and diced 3 tablespoons fresh lime juice 2 tablespoons fresh coriander, minced ½ medium jalapeño, finely diced (optional) sea salt and black pepper, to taste Method Heat coconut oil in a skillet over medium heat. Add mushrooms, water, cumin, chili powder, smoked paprika, cayenne, and oregano. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the mushrooms are warmed through and the spices become fragrant, around 4-5 minutes. Remove from heat and set aside. While the mushrooms are cooking, start making the guacamole. Mash the avocado in a small glass or other non-reactive bowl. Add cumin, tomato, lime juice, fresh coriander, and jalapeño. Season with salt and black pepper, to taste, and stir to combine. Set aside. Transfer warm mushrooms to a bowl and add diced bell pepper. Sprinkle with additional spices, if desired. Serve immediately with mushroom mix topped with fresh guacamole.

These delicious fritters are simple to make and will go down well on the salad bar at any summer barbecue. Unlike standard white potatoes, sweet potatoes count towards your daily fruit and vegetable quota. They are packed with nutrients, such as vitamins A, C, B1-3; manganese, potassium and fibre. Ingredients 1 cup of grated sweet potatoes; 1/2 cup of broccoli sprouts; 2 large eggs; 1/2 tsp of salt; 2 tbsp of spring onions, finely chopped; Coconut oil. Method In a large mixing bowl, beat the eggs until you achieve a smooth, even consistency. Add the sweet potatoes, broccoli sprouts, salt and onions. Stir until the ingredients are evenly spread and the mixture becomes thick. Roll into balls using the palm of your hand, then flatten slightly to get the patty shape. Heat a little coconut oil in a frying pan, on a medium flame. Fry the fritters for 3 minutes on each side until brown, or even slightly charred (depending on your taste). Drizzle with a sauce of your choice and serve

Lasagne is a meal that everyone should have in their culinary toolkit. But when loaded with beef and cheddar, it's not always the healthiest option. This quinoa-based variation on the classic is still delicious and super-filling, but is also a healthy, vegetarian alternative that will suit anyone trying to get in shape for the summer. This recipe is taken from my Summer Shape-up programme, which will be available to purchase on the Programmes Page soon. Serves 6-8 but freezes well! Ingredients 500ml water 180g quinoa 2tbsp coconut oil 1 chopped onion 1 stick celery, chopped 150g sliced mushrooms 2 cloves garlic, minced 600g tomato pasta sauce 450g cottage cheese 1 large egg, beaten 25g grated Parmesan cheese 2tbsp chopped fresh basil or ½ tsp dried 1tbsp oregano, dried 300g large courgettes, sliced longways 260g fresh spinach, tough stems removed 170g shredded mozzarella cheese Method Coat a 25cm x 25cm baking dish with butter. Preheat oven to 180C. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 12 minutes. Fluff with a fork. Evenly spread the quinoa in the prepared dish. Heat oil in a frying pan over medium heat. Add onion and celery; cook, until transparent and starting to brown, 5—6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3—4 minutes. Add garlic and sauce. Stir until hot. Remove from heat, season with salt and pepper. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano. Spread one-third of the sauce over the quinoa. Make a layer of all the courgettes, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top. Bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 40 to 45 minutes. Leave to stand for about 10 minutes before serving

Chilli is a staple of many vegetarian diets but this recipe is also intended for meat eaters who are trying to get more veg into their diets. If you are thinking about taking a day or two off meat each week, this easy chilli may become a firm favourite. If you enjoy this healthy chilli, make sure you check out the healthy eating presentation on my private Facebook group, Your Health is in Your Hands. Serves 2-3 Ingredients 1 tbsp coconut oil 1 red onion, finely chopped 1 red chilli, finely chopped 1 red pepper, diced 1 clove garlic, finely chopped 300g butternut squash, peeled and cubed 1 tsp chilli powder, 1tsp ground cumin 400g can chopped tomatoes 1 veg stock cube 400g can mixed beans, rinsed 400g green lentils, rinsed Salt + pepper to taste Bunch chopped coriander and diced avocado to serve (optional) Method In a large saucepan, gently sauté the onion, chilli pepper, red pepper and garlic in the coconut oil. Add the butternut squash and mix in the chilli powder and cumin. Stir in the tomatoes, then add the beans and lentils, followed by 200ml water and the stock cube. Leave to simmer for about 15 mins, or until the squash is tender. Serve with fresh coriander and sliced avocado Serve with rice or quinoa.

This delicious frittata combines many elements from the nutrient-rich Mediterranean Diet. It is easy to make and full of nutrition. This recipe will serve 2, but any extra can be covered and stored in the fridge for later. Ingredients 6 omega eggs 115g feta cheese, cut into cubes 200g young spinach leaves 1 onion, thinly sliced 1/2 courgette, thinly sliced 40g black olives, pitted and halved 1 tbsp coconut oil 12 vine-ripened cherry tomatoes Handful of basil leaves Method Lightly beat the eggs in a bowl, until you have a fluffy consistency. Season with a little salt and pepper and set aside. Warm the coconut oil in a pan and fry the chopped onion until soft, or for around 5 minutes. Add the olives, tomatoes, courgette and spinach to the pan and mix together. You can either halve the cherry tomatoes, or leave them on the vine. Try a combination of both, to find the presentation you like best! Take your beaten eggs and pour them over the top of the mixture. Scatter the feta cubes and basil evenly on top and cook for a further 5 minutes on a medium heat. Heat your grill and place the pan under the heat for about 3 minutes, until the top turns golden. Serve with a garden salad and enjoy!

If you want to pack as many nutrients into a meal as you possibly can, soup is the way to go! And minestrone is one of the most nutritious, with a healthy balance of fresh vegetables, pulses, herbs, starchy carbohydrates and dairy. If you're a fan of the heart-healthy Mediterranean diet, this is the soup for you! Serves 4 Ingredients 1 onion, chopped 2 carrots, diced 2 sticks of celery 1 tin of borlotti beans 1 tin of cannellini beans 50g of wholemeal pasta 2 large potatoes, cut into cubes 2 bay leaves 2 handfuls of kale 1 pinch of thyme 1 litre of organic vegetable stock Salt and pepper to season Extra virgin olive oil Parmesan cheese Method Wrap the wholemeal pasta in a tea towel and smash with a rolling pin Put the chopped onion in a large saucepan with a little bit of the vegetable stock and cook on a medium heat until they soften. Add the carrots, celery and thyme and cook for a few minutes more Drain both cans of beans, then add half of each to a blender with a little stock and mix into a smooth paste. Add all the beans, blended and unblended to the saucepan and stir well Add the remaining stock, smashed pasta, potatoes, kale and bay leaves. Bring to the boil, then reduce the heat and simmer for 20 minutes. Add salt, pepper and olive oil to taste. Serve into bowls, then grate the parmesan over the top, if desired.

Omega-3 and Omega-6 fatty acids are certain fats that our bodies use to perform many vital functions. We don't produce these, so we have to get them from our food. While it is important to have plenty of both, it is also important to have them in the correct ratio and, as this article will highlight, very few of us are eating the right foods to support the delicate balance. What are omega fatty acids? Omega fatty acids are fats. Fats are chains of carbon and hydrogen atoms, and are a vital component of good health. Fats perform numerous functions, including supporting brain health, appetite regulation, hormone health, balancing cholesterol and lots more. For a long time we were led to believe that fat was unhealthy and should be avoided, however the truth is that the right sort of fat is not only healthy but completely essential and low fat foods, which often replace healthy fat with unhealthy sugar, can be incredibly damaging. This article goes into more detail about 'The Big Fat Fraud'. Dietary fats can broadly be divided into two types: saturated and unsaturated. Omega fatty acids are examples of unsaturated fats, which include monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). There are many types of omega fatty acids, with 11 having been identified in nature, however the two we are looking at here are known as Omega-3 and Omega-6 fatty acids. Other fatty acids can be produced in the body, but Omega-3's and Omega-6's are known as essential which means that our bodies do not produce them and we must therefore source them through our diet. Omega fatty acid and inflammation Before we delve into the omega relationship, here are a few important facts to note: Inflammation has increased immensely in recent years. Inflammation can affect many common conditions, including asthma, diabetes, obesity, heart disease, allergies, GI disorders, autoimmune diseases and cancers. All these conditions have long latency, meaning that for most of the lifespan of the disease, the symptoms are under the surface. They are degenerative conditions, progressing undetected and by the time the symptoms appear above the surface, the condition is often considerably advanced. The presence of increased inflammation is closely associated with, and contributes to, the majority of these diseases. Today, poor diet is the biggest cause of death globally, due to it being a driver of inflammation. Acute inflammation is essential in order to kill pathogens and defend the body. However, when the inflammation does not calm down, this leads to chronic, ongoing inflammation, causing an insidious process of progressive tissue damage. Every single cell in the body has a specific fatty acid profile which corresponds with the fatty acid profile of your diet. When we lived as hunter-gatherers, the ratio of Omega-6's to Omega-3's was 1:1, slowly increasing to about 4:1. However, today, with the highly processed diets of the western world, that ratio is roughly 15:1 in the UK and Europe and as high as 25:1 in the USA. This terrible ratio has been progressing since the start ot the 20th century as our diets have changed. The food industry started to produce stabilised plant oils and put them in all their processed foods; the intake of important polyphenols found in fruits and vegetables (powerful, important anti-inflammatory nutrients) has dived dramatically; the way in which foods are processed and preserved has resulted in highly pro-inflammatory compounds and all this has been exacerbated by our enormous intake of sugar, often hidden in the most unlikely places. Omega-3 vs Omega-6 Omega-3 fatty acids act as a powerful anti-inflammatory, helping to reduce levels of chronic inflammation in the body, which can lead to the numerous diseases mentioned above, if left unchecked. Once the fatty acid profile of your cells contain sufficient Omega-3's, these produce anti-inflammatories and pro-resolving lipid mediators which help end an inflammatory response and heal the damaged tissue. The Omega-6's are equally as important as without them, our constant exposure to harmful foods, environmental toxins, chemicals etc., would be left unchecked. Both are essential, like the brake and accelerator of a car, reacting appropriately to different situations (oncoming traffic, a pedestrian jumping in front of the car). Every day we are exposed to harmful substances and our bodies need to respond appropriately. This involves a delicate balance between starting an acute inflammatory response and ending it. Testing today reveals that almost no-one has the correct Omega 6-3 ratio with almost everyone having excessive Omega-6 levels. This can lead to chronic inflammatory disorders as the acute inflammation is never adequately switched off and the damaged tissue never properly healed. Increasing your intake of foods rich in Omega-3's and reducing your intake of those high in Omega-6's is crucial for any person with a chronic inflammatory condition, and any other person wanting to maintain overall health and vitality. This is more relevant today as we are constantly being told that chronic inflammation is a risk factor for COVID-19. Some of the best foods for Omega-3's include: Oily fish (mackerel, salmon, cod, tuna, anchovies, sardines etc) Chia seeds Hemp seeds Walnuts, Brazil nuts, cashew nuts Cod liver oil Egg yolks Most of us in the U.K. and other Western countries (particularly in the USA) are deficient in Omega-3's, so it is really worthwhile looking at your diet to make sure you are getting enough of these foods. Fish such as wild Alaskan salmon, anchovies, sardines and krill are a healthy and rich source of Omega-3's. These foods are also packed with other nutrients, such as the vitamins A, D and B, and the minerals zinc, iron, selenium and calcium. Omega-3's also help with heart health, mood regulation, lowering triglycerides, improving blood circulation and lowering blood pressure. As already discussed, Omega-6's have their own set of health benefits. They may help to reduce symptoms of rheumatoid arthritis, lower blood pressure, reduce risk of heart disease, increases bone density and help reduce nerve pain in cases of neuropathy. They are are a crucial part of the immune system necessary to defend us at any given time from harmful substances. Omega-6's are prevalent in many common foods and, as such, most of us already get plenty. Some of the main sources are: All processed foods, pizza, pasta, chips, crisps etc. Beef Chicken Eggs Spirulina Nuts Cooking oils, including: sunflower seed, sesame, peanut, safflower and walnut. Finding the balance As mentioned above, it is all about getting the balance right. Health experts suggest that a healthy diet should contain an Omega-3 to Omega-6 fatty acid ratio of between 1:2 and 1:4, so between two and four times as much Omega-6's is considered healthy. This contrasts with typical Western diets, where the ratio may be as high as 1:30. Cutting out junk food and maximising Omega-3 rich foods should easily get this ratio down to a healthy level, as well as providing many other health benefits that come with a nutritious, balanced diet. If you have numerous debilitating symptoms, or one of the health conditions mentioned in this article, chances are your Omega-6 to Omega-3 fatty acid ratio is way out of balance. Testing is always the best place to start and then supplementing with a clean source of fish oils is often necessary. Look out for my article on my website in the next few weeks advising of the foods to eat, and foods to avoid as part of an anti-inflammatory diet. You can sign up for my Anti-Inflammatory Programme with delicious recipes and tips to help you address inflammation making good nutrition and improved lifestyle choices or you can arrange a consultation with me for advice on your personal health concerns.

This delicious treat isn't actually ice cream in the strictest sense, as it has no cream or sugar. But the combination of naturally sweet banana and cocoa powder combine to give a rich, luxurious treat that will be a hit at Easter and right through the summer. The essential amino acids in dark chocolate help increase the production of the happy hormone serotonin, which can help alleviate feelings of anxiety and depression. Chocolate also contains the chemical phenylethylamine, which occurs naturally in your body and gives you the same boost you feel when you fall in love! Makes 2 servings Ingredients 2 bananas, chopped and frozen 1 tbsp cocoa powder or raw cacao Method Put the frozen bananas in a food processor and pulse until smooth. When the mixture is smooth, add the cocoa powder and blend until incorporated. For a soft ice cream, serve immediately. For a firm chocolate banana ice cream, transfer it back to the freezer for at least an hour.

Inflammation is your body's natural response to perceived threats, such as diseases, viruses and other pathogens, toxins or cell damage. It is a vital part of your natural defences, necessary for fighting infections and healing wounds. However, like many good things in life, when you have too much inflammation and it persists, it becomes harmful, contributing to a wide range of serious health conditions. This article looks at what causes harmful inflammation and what you can do to avoid it. Chronic vs. Acute Inflammation When your body detects a threat to you and your health, whether caused by a food intolerance or chemicals or heavy metals or other toxins or viral, bacterial, fungal infections, your immune system attempts to remove or neutralise these threats and get rid of damaged tissue so the body can heal. This is achieved by releasing chemicals from your white blood cells that increase blood flow to the threatened area. The increased blood flow can result in localised redness, swelling and pain from stimulated nerve endings. Fever is another important component of the inflammatory process, killing pathogens and inhibiting their growth. Contrary to what you might reasonably assume, the redness, swelling and pain accompanying inflammation are not caused by the injury itelf, but by your body's natural protective mechanism doing its job. This protective inflammation will often last for anything from a few minutes in the case of a nettle sting or a mild food reaction, to a number of days in the case of more virulent infections, toxins or a sports injury. Once the threat has passed, the immune system resets and your inflammatory symptoms lessen and disappear. The process we have just described here is known as acute inflammation and, while often uncomfortable, is nothing to worry about. Symptoms associated with acute inflammation include: fever, swelling, redness, pain or itchiness and a burning sensation. When inflammation persists for a prolonged period of time, often weeks, months and years, it is known as chronic inflammation. Chronic inflammation can contribute to many chronic diseases, such as arthritis, heart disease, cancer, diabetes and Alzheimer's. Chronic inflammation can occur anywhere in the body and so often doesn't have the same observable symptoms, such as pain, heat or swelling. For example, heart disease, which is an inflammation of the arteries, occurs deep inside the body and so is often symptomless until it becomes life-threatening. Some symptoms that may indicate chronic inflammation include: fevers, aches, fatigue and joint and muscle pain, although it is possible that none of these will be present. What causes chronic inflammation? There are numerous potential contributors to chronic inflammation. People can have a natural tendency to become inflamed, based on genetics, but there are also many environmental and lifestyle based causes that you can exert some control over, such as: Diet - The food you eat is one of the biggest contributors to inflammation. This is great news as it means that making simple dietary changes can have a hugely positive impact on your inflammation and thus your health. We'll look at specific diet and nutrition factors a little later in this article. Stress - While the mechanism isn't exactly understood, studies have established that chronic stress interferes with the body's ability to regulate its inflammatory response. This is possibly because chronic stress leads to an over-production of the hormone cortisol, which also plays a role in regulating the immune response. Over time, the immune system becomes less sensitive to cortisol and so inflammation cannot be regulated. As with diet, there are many things you can do to improve your relationship with stress. This article takes a closer look at the causes of chronic stress and what you can do to reduce its negative impact on your health. Obesity - Aside from the damage that unhealthy food can do, excess fatty tissues can produce un-needed cytokines (small proteins that help to control the body's immune and inflammatory response) that can leave the body in a constant state of inflammation. Gut health - Having an imbalance in your gut microbiome can lead to numerous health issues, including a chronic inflammatory response. The best way to assess the health of your gut bacteria is to speak to a qualified nutritional therapist or doctor, who can arrange and interpret the relevant tests and then advise on any further action required in terms of dietary and lifestyle changes. Please get in touch if you would like to discuss your gut health during a 1-to-1 consultation. Toxins - Toxins from air pollution, household cleaners, food and drink containers and smoking can contribute to inflammatory illnesses, such as pneumonitis (an inflammation of the lungs or airways). We can't all move out to the countryside, but as with most of these risk categories, there are measures that anyone can take to mitigate your toxic exposure. In this article, I take a look at some homemade household cleaners that will reduce your home's toxic load and in another article, I cover selecting house plants that help to filter toxins. If you smoke, there are many resources to help you quit. Use a water filter at home, and try to always use BPA-free food and drink containers. Lack of sleep - Studies have established that a persistent lack of sleep raises inflammation levels in the body, as well as wreaking havoc in many other areas. Despite myths about people living healthy lives on 2-3 hours a night, experts believe that getting less than 7 hours could have serious long-term impacts on your wellness and contribute to chronic illnesses, partly through the associated inflammation. If you would like to learn more about using nutrition to aid your sleep, this article goes into more depth. Inflammatory foods - the usual suspects As mentioned above, the foods you eat can be one of the main causes of chronic inflammation. If you are a regular on the website, you will probably notice that most of the foods listed here crop up a lot when we are discussing dietary-related illnesses. This is actually great news as it means that you don't really need to learn a lot of different protocols to address every health issue, but simply cut out the usual suspects of harmful foods and adopt a healthy, balanced diet. Of course, everyone is different and your personal make up may require a slightly different approach, but if you have not already addressed the harmful foods listed below then I strongly recommend that you start here. Sugar - Sugar is one of the leading dietary causes of chronic inflammation, as well as contributing to many serious illnesses such as type-2 diabetes, heart disease and even cancer. Excess sugar in the diet can also lead to malnutrition by promoting a host of disease states that impair nutrient absorption and hinder the production of energy. What's more, your body doesn't need it. There is absolutely no chance that you will develop a sugar deficiency, but many of us do develop serious sugar addictions that can be incredibly hard to kick. There are various ways that sugar contributes to inflammation, including weight gain, an increase in advanced glycation end-products (AGEs) in the body and blood sugar spikes. If you would like to cut sugar from your diet but don't know where to start, I have plenty of resources that can help. This article takes a closer look at what sugar does to your body and offers some evidence based advice on how to lower your intake, while this article gives some healthy food suggestions that have been found to help replace sugar cravings. If you would like to learn about the various sugar substitutes available, this article will help you out. My freebies section has a free 48 hour sugar detox programme that you can try, with healthy recipes and tips all included. If you would like more hands on help, I work with many clients to help them eradicate sugar from their diet and even have a dedicated 6 week programme, available on my programmes page , or why not simply get in touch for an informal chat to see how I can help you? Trans fats - Often labelled as 'partially hydrogenated oils', trans fats are found in food items such as fried food, pastries, pies, crackers, most vegetable or seed oils. They are synthetically produced fats that are cheap to make, last a long time, taste good (to some) and are potentially ruinous to your health. Numerous studies have found that trans fats increase inflammation markers in the body, as well as increasing the risk of a whole slate of chronic illnesses. Note that trans fats should not be confused with healthy fats, such as those found in avocados, nuts, olive oil and fish etc. Look out for my upcoming article on fats to learn more about the difference. Simple carbohydrates - Simple or refined carbohydrates include foods such as white rice, pasta, white bread and flour. These nutrient-empty carbohydrates have a high glycaemic load, which cause blood sugar spikes and lead to inflammation, much like sugar. On the other hand, low glycaemic carbohydrates such as fruit, brown rice, whole grains and unsweetened dairy can actually help to reduce inflammation so be sure not to throw the baby out with the bath water when considering your carb intake. Alcohol - Alcohol is a toxin and, as such, it can cause inflammation within the body, especially the liver. Excessive alcohol consumption can cause irreversible damage so it is always best to drink moderately and infrequently. Processed Meats - This includes foods like sausages, ham, bacon, jerky and salami. Aside from their high salt content, these meats often contain high levels of AGEs (Advanced Glycation Products), which are known to raise inflammation levels. Anti-inflammatory foods - the cavalry While there are many foods that cause inflammation, there are also foods that actively work to reduce inflammation and these should be included as part of your healthy, balanced diet. My 30 Day Anti-Inflammatory Programme includes a whole month of anti-inflammatory recipes that are designed to get your inflammation under control, while making delicious meals and snacks every day. A healthy anti-inflammatory diet essentially looks identical to the Mediterranean diet which avoids processed food in favour of fresh fruit and vegetables and fish. Here are some of the ingredients that you should look to maximise in your meals if you want to start actively reducing your chronic inflammation: Leafy veg - green leafy veg are full of antioxidants and flavonoids that help reduce inflammation. Eating a salad every day is ideal, but why not try putting a couple of handfuls into a smoothie? You probably won't even know that they are in there! Blueberries - Berries are low in sugar compared to many other fruits and a good source of quercetin, a powerful antioxidant that is particularly effective against inflammation. Salmon - is an excellent source of omega-3 fatty acids, which help to reduce inflammation by balancing out excess omega-6. Sadly however, farmed salmon is one of the most toxic foods today so please make sure you eat organic salmon or wild Alaskan. Chia seeds - are a true superfood, full of vitamins and minerals. Chia lowers inflammation, while lowering cholesterol and blood pressure. My recipes section has lots of great chia based recipes. If you don't want to spend time browsing, you can simply go to the search area of the website and type 'chia'. I love starting the day with a chia porridge, or a bowl of overnight soaked oats with added chia seeds. Flax seeds - are a good provider of antioxidants and phytonutrients, helping to reduce inflammation. You can sprinkle the seeds on just about anything, but a lot of people don't realise that they make a nutritious and healthy porridge. I'll be posting the details on my recipes page soon so look out for it. Turmeric - contains curcumin, which is a powerful anti-inflammatory. You can add it to soups, curries or smoothies, or make a delicious turmeric latte. Most people are unaware that turmeric can be high in lead so choose a good source. Curcumin in turmeric can also be difficult to absorb so combining the piperine in black pepper has been shown to enhance the absorption of curcumin. Broccoli - is a powerhouse when it comes to fighting inflammation. Its combination of flavonoids and carotenoids, along with its vitamin content mean it should be a staple of your healthy balanced diet. Adding broccoli sprouts to a salad or on top of smashed avocado on toast is another excellent tip for reducing inflammation as studies have shown that consuming broccoli sprouts daily has been associated with a reduction of two biomarkers associated with inflammation - CRP and interleukin - 6.

Tiredness, stiffness and aches are just a few common symptoms that may indicate the presence of chronic inflammation in your body. Do you feel tired all the time? Do you feel stiff, achy, or have frequent headaches? If yes, these are some of the indications of inflammation. When inflammation persists in your body from food sensitivities or food intolerances, injury, foreign invaders like microbes or chemical / environmental toxins, it puts your health at risk. Inflammation has been implicated as a contributor to many chronic health conditions, including: Alzheimer’s, Arthritis, Asthma, Autoimmunity, Cancer, Chronic pain, Crohn’s disease, Diabetes, Endometriosis, Heart disease, High blood pressure, Multiple schlerosis, Periodontitis, Premature ageing, Rheumatoid arthritis, Skin conditions, Systemic lupus, Thyroid Disease and Ulcerative colitis. Anti-inflammatory foods can help fight inflammation. Smoothies are an excellent way to boost anti-inflammatory foods in your diet. A well-planned anti-inflammatory smoothie should have a balance of the right food groups to maximise its effectiveness. How to build the perfect anti-inflammatory smoothie When I build an anti-inflammatory smoothie, I aim to include at least one ingredient from each of the following groups: Protein: The choice of protein depends on your goals. If you are using the smoothie as a meal substitute, a good source of healthy protein is a must. Stay away from proinflammatory ingredients such dairy, soy, and grains. I suggest hemp, pea, or Paleo protein powders. Fibre: The best choices to add fibre to your smoothie are flax seeds, avocado, or chia seeds. Fruit: Favour low sugar fruits such as berries, green apple or citrus. To help thicken your smoothie you can freeze your choice of fruit instead of using ice cubes. Greens: Greens increase the nutritional content of your smoothie without raising the sugar. You have various choices for greens, such as spinach, kale, basil, coriander, parsley, and cucumber, and the list goes on. I like to add a handful of mixed leaf salad, which can be hard to eat, but disappears when added to a smoothie. Healthy Fats: You can add according to your taste, but the best options are avocado, coconut oil, and raw seeds. Healthy fats are also a great way of staying full for longer, so don't leave these out if you don't want to end up snacking later on. Liquids: Liquid is what make your smoothie drinkable but it is also a good opportunity to pack in more nutrition. Add a cup or two of almond milk, flax milk, or coconut water. You can also use filtered water if you prefer a thinner consistency. Superfoods: Superfoods are natural supplements that add an extra nutritional punch to your smoothie and often complement the flavour. Read on for more info on superfoods. Blending your smoothie Smoothies are so quick and simple to put together. Here is my process: You can use a food processor to make a smoothie but a blender is probably better. You can pick up a cheap blender for next to nothing at your local supermarket, or online but if you want to make an investment, it's hard to beat a Nutribullet . Mine was well worth the £60 I spent on it five years ago. Add your liquid of choice as it decides the final consistency of the smoothie and also helps start the blender. Adding the dry ingredients first often means they will congeal on the bottom and not get blended in properly. Add one ingredient (or more) from each of the groups above. Make sure you plan how much you are going to use in advance or you will end up over-filling your blender without including all the nutrient groups. If it's a warm day, add ice cubes but make sure your blender is powerful enough to blend ice without damaging its blades. Pour and serve. Sprinkling a few seeds, such as hemp or flax can add some aesthetic appeal in addition to more nutrients, which is always important in all food preparation. Best anti-inflammatory foods for smoothies Superfoods are an easy and abundant source of nutrients. They are often though of as natural supplements due to their concentrated levels of vital nutrition. Some great anti-inflammatory superfoods that will complement your smoothies include: Bee pollen: Bee pollen is full of essential nutrients, including vitamins and amino acids. These nutrients help lower inflammation levels and improve your body’s self-healing. You can add bee pollen to smoothies, cereals and more. Hemp seeds: Hemp seeds make great additions to salads, smoothies, and breakfast cereals. They are packed full of GLA, which reduces symptoms related to cardiovascular issues like high blood pressure and heart disease. GLA is also great for obesity, diabetes, and related issues. Hemp seeds improve digestive health and reduce symptoms of inflammation. Cruciferous vegetables: Cruciferous vegetables are a diverse group of vegetables that includes cabbage, kale, broccoli, cauliflower, coriander, Brussel sprouts, collards, bok choy, and other similar green leafy vegetables. They contain sulforaphane, a chemical that has anti-inflammatory properties that help you deal with inflammation-related complications. When you consume cruciferous vegetables regularly, you give your body the tools it needs to reduce inflammation. If you have hypothyroidism, it’s best to cook your cruciferous vegetables vs. eating them raw. Cacao: Cacao beans are loaded with flavonoids that help them naturally reduce cholesterol, lower blood pressure, and improve circulation. Cacao beans also have anti-inflammatory properties and antioxidants that help protect the body from diseases. They are also a powerful energy resource, something that also allows them to help improve mental health. I love to add cacao powder to smoothies and top my parfaits with cacao nibs. Chia seeds: Chia seeds are an anti-inflammatory powerhouse. You can add chia seeds to smoothies, make chia pudding or sprinkle on your breakfast cereals or yogurts. Because chia seeds expand when they soak in water, drink plenty of water with them for the best results. Spirulina: Spirulina is a blue-green algae. It has shown to support heavy metal detoxification and reduce inflammation. Spirulina is also a good source of iodine bio-available iodine and B vitamins. It has a rather bitter taste, so many people like to balance it out with a sweeter taste, such as a few dates. I hope you have everything you need to get going now, but if you would like some ideas to get you started, here are 3 great anti-inflammatory smoothie recipes to try.